5 Rounds:
7 Bar Muscle Ups
14 Calories/200m run
21 DB Goblet Hold walking lunges (35/50)

Muscle up progression
jumping Muscle up
Banded Muscle up
Strict pull ups

PureFit WOD

3-4 Rounds:
7 pull ups/ring row
14 walking lunges (add weight if can)
21 Calories/300m run